60 yr old Day One

[Richard Durbin]

Catching up

Summary
Tue 9-27-22
Body 211.1
Fat 23.8
Squat pause 235 x 1 and 205 x 5,5
Pin press 122 x 2,2,2,2,2
Deadlift 255 x 5,5,5
Band chins big amrap = 8,8,8

Summary
Thu 9-29-22
Body 211.3
Fat 23.8
Squat 245 x 3 and 227.5 x 5,5
Bench 125 x 5 and 130 x 5 and 135 x 5 and 140 x 5,5
Deadlift 285 x 5 and 260 x 5,5
Band chins big amrap = 8,8,8

Octoberfeast! Cut is over.

Summary
Sun 10-2-22
Body 212.2
Fat 23.8
Squat 227.5 x 5,5,5,5,5
Press 107.5 x 4,4,4 (was to be 5s) and 100 x 5,5
Rack pull 310 x 5,5
Lat chins 205 x 5,5,5,5,5

[Richard Durbin]

Summary
Tue 10-4-22
Body 211.0
Fat 23.0
Squat pause 237.5 x 1 and 207.5 x 5,5
Bench 142.5 x 3,3,3,3
Deadlift 260 x 5,5,5
Band chins amrap = 9,9,9

Summary
Thu 10-6-22
Body 212.2
Fat 23.8
Squat 247.5 x 3 and 230 x 5,5
Pin press 123 x 2,2,2,2,2 (moved pins 4 inch higher, from forehead to walk under)
Deadlift 290 x 5 and 265 x 5,5
Band chins big amrap = 7,7,7 but all to at least nose.

[Richard Durbin]

catching up, I'm using the SS App to log, but helping beta test an upgrade glitched... so gave up and drug out the laptop

Summary
Thu 10-6-22
Body 212.5
Fat 23.8
Squat 247.5 x 3 and 230 x 5,5
Pin Press 123 x 2,2,2,2,2
Dead lift 290 x 5 and 265 x 5,5
Band chins big 7,7,7

Summary
Sun 10-9-22
Body 210.6
Fat 23.8
Squat 230 x 5,5,5,5,5
Bench 125 x 5 and 130 x 5 and 135 x 5 and 147.5 x 4,4 (was to be 5s)
Rack pull 315 x 5,5
Lat chins 207.5 x 5,5,5

Summary
Tue 10-11-22
Body 210.9
Fat 23.8
Squat paused 240 x 1 and 210 x 5,5
Press 110 x 3,3,3,3,3
Dead lift 265 x 5,5,5
Band Chins big 8,8,8

Summary
Thu 10-13-22
Body 211.1
Fat 23.8
Squat 250 x 3 and 232.5 x 5,5
Bench 145 x 3,3,3,3
Dead lift 295 x 5 and 270 x 5,5
Band chins big 8,8,8

Summary traveled to Brazil for the week, found a local gym
pulled my days one early to just have two workouts competing with Caipirinhas
Sat 10-16-22
Body 212.5
Fat 23.8
Squat 232.5 x 5,5,5,5,5 whew switched to 10 min rest on the last few sets
Pin press 125 x 2,2,2,2,2
Rack pull 320 x 5,5
Band chins bib 8,8,8

Summary early before my flight
Mon 10-17-22
Body forgot
Fat 23.8 based on belt hole 7
Squat pause 242.5 x 1 and 210 x 5,5
Bench 147.5 x 3,3 and 135 x 5,5,5
Dead lift skipped
Band chins skipped

Summary the local gym said "sorry all our weights are in pounds, there's a conversion on the wall", lucky me. Their bars were all the slickest I've ever seen, hard to even find where the knurl was... but I brought liquid chalk (awesome) along with my belt and shoes
Wed 10-19-22
Body forgot
Fat 23 based on belt hole 8
Squat 252.5 x 1 and 235 x 5,5
Press 112.5 x 3,3,3,3,3
Dead lift 300 x 5 and 275 x 5,5
lat chins skipped

Summary
Sun 10-23-22
Body 214.5
Fat 23.8
Squat 237.5 x 5,5,5,5,5 superset these with my bench... squat rest 5 min, bench rest 5 min, then squat again for 10 min squat rest but still getting something done
Bench 147.5 x 3,3,3,3
Rack Pull 325 x 5,5
Lat chins 210 x 5,5,5

Summary
Tue 10-25-22
Body 211.7
Fat 23.8
Squat pause 245 x 1 and 210 x 5,5
Pin press 127.5 x 2,2,2,2,2
Dead lift 270 x 5,5,5
Band chins - switched to med band - 5,5,5

Summary
Thu 10-27-22
Body 212.0
Fat 23.8
Squat 255 x 1 and 237.5 x 5,5
Bench 150 x 3,3 and 137.5 x 5,5,5
Dead lift 300 x 5 and 280 x 5,5
Band chins 5,5,5

[Fred J]

You've been pretty busy! It's good to stay steady.

[BrooklynJerry]

Nice work, extra credit for training in Brazil.

[Richard Durbin]

Thanks Fred! Thanks Jerry! I try not to miss a workout.

Summary
Sun 10-30-22
Body 215.1
Fat 23.8
Squat 237.5 x 5,5,5,5,5
Press 115 x 3,3,3,3,3
Rack pull 330 x 5,5
Lat chins 212.5 x 5,5,5

[Mr. Bingley]

caipirinhas are good, especially with picanha and muqueca

I love Brazil

[Richard Durbin]

True Bingley. Never with vodka.
We lived in Brazil a couple years, it was fun to get back for a week.

Summary
Tue 11-1-22
Body 214.3
Fat 23.8
Squat pause 237.5 x 1 (math error was to be 247.5) and 212.5 x 5,5
Bench 150 x 3,3,3,3
Deadlift 275 x 5,5,5
Band chins med amrap = 6,6,6

Thu 11-3-22
Body 215.9
Fat 23.0
Squat 257.5 x 1 and 240 x 3 and 225 x 5
Pin press 130 x 2,2,2,2,2
Deadlift 305 x 5 and 285 x 5,5
Band chins med amrap = 6,6,6

[Richard Durbin]

Summary
Sun 11-6-22
Body 213.5
Fat 23.8
Squat 240 x 5,5,5,5,5
Bench 152.5 x 3,3 and 140 x 5,5,5
Rack pull 335 x 5,5
Lat chins 215 x 5,5,5

Tue 11-8-22
Body 214.8
Fat 23.8
Squat pause 250 x 1 and 215 x 5,5
Press 116 x 2,3,3,3,3 lost my groove on the first set
Deadlift 280 x 5,5,5
Band chins med amrap 7,7,7

Thu 11-10-22
Body 213.6
Fat 23.8
Squat 260 x 1 and 240 x 3 and 225 x 5
Bench 152.5 x 3,3,3,3
Deadlift 310 x 5 and 290 x 5,5
Band chins med amrap 7,7,7

[Richard Durbin]

Summary
Sun 11-13-22
Body 214.6
Fat 23.8
Squat 242.5 x 5,5,5,5,5 with 10 min rest. RPE 9.875
Pin press 131 x 2,2,2,2,2
Rack pull 340 x 5 Adam backed off some volume
Lat chins 217.5 x 5,5,5